Shopping List: Basic Ingredients for a Healthy Kitchen

The first step to cooking healthy is to stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Keep these foods on hand for fast meals on busy nights.

In the Cupboard

Beans: Black, pinto, kidney, chickpeas, lentils, refried
Rice: Brown, long grain, rice mixes
Pasta: Whole wheat, spaghetti, fettucini, penne, bowtie, ramen noodles
Other grains: Couscous, orzo, cornmeal, whole wheat crackers, bread sticks, bread crumbs
Onions
Canned tomatoes: Diced, whole, seasoned, sun-dried, sauce, salsa
Canned vegetable: Mixed vegetables, green beans, mushrooms
Canned and dried fruits: Applesauce, raisins
Sauces: Pasta, pizza, tomato
Soups: Canned soups, broth and bouillon and dried soup mixes
Meats: Canned tuna, salmon, minced clams, and chicken
Peanut butter
Evaporated milk
Vinegars: Cider, red and white wine, balsamic
Oils: Olive, canola, peanut, and nonfat cooking spray

In the Refrigerator

Vegetables and fruits
100% vegetable and fruit juices
Reduced-fat milk and yogurt (without added sugar)
Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan
Reduced-fat sour cream and cream cheese
Whole wheat and corn tortillas
Eggs
Minced garlic
Sauces: Worcestershire, soy, teriyaki, and chili
Ketchup and mustard (spicy and Dijon)
Salad dressings with olive oil or reduced fat

In the Freezer

Frozen vegetables, fruits, and 100% juices
Frozen chopped onions and chopped green pepper
Breads: Whole grain breads, dinner rolls, English muffins, bagels
Meats: Chicken breast, ground turkey breast, extra lean hamburger
Fish: Red snapper, salmon, orange roughy, cod, flounder, sole
Frozen yogurt or fruit sorbet

Whole Grains vs. Refined Grains

A whole grain is made up of three parts: the bran, endosperm and germ. Refined grains are made from the endosperm. Because the bran and germ contain much of the vitamins, minerals and all of the fiber found in grains, whole grains have more fiber and nutrients than refined (or processed) grains. Shoot for at least three servings of whole grain foods each day.

For healthy and delicious recipes, visit our recipe page.

Revised: 9/28/06